I've heard apple cider vinegar has many health benefits. is this true? what are these benefits?

Yes, in moderation: Vinegar, including apple cider vinegar, lowers post-prandial glycemia by 20%. This appears to be due to vinegars effect of slowing gastric emptying. Just 2 teaspoons before meals is the effective dose. **Avoid vinegar pills as they have been associated with esophageal injury....their pH and contents are not standardized. Avoid large dose of apple cider vinegar as it can cause hypokalemia.